The Top Ten Strength Exercises for Mixed Martial Arts

Mixed Martial Arts (MMA) is not just about technique and skill; it demands a combination of strength, agility, and endurance. Strength training is essential for fighters seeking a competitive edge in both the gym and the cage. In this post, we'll dive into the top ten strength exercises that can significantly boost an MMA fighter's performance, making them stronger and more effective competitors.

1. Deadlifts

Deadlifts are a cornerstone of any strength training program, targeting multiple muscle groups including the back, glutes, hamstrings, and core. They are particularly useful for any doing mixed martial arts, as they mimic the lifting motion necessary for many actions, like takedowns and powerful strikes.

As an estimate by adding deadlifts to your routine, you can increase your one-rep max by up to 15% within a few months, translating to enhanced power in your takedowns.

A heavy barbell on a gym floor ready for a workout.

2. Squats

Squats are essential for developing lower body strength, crucial for explosive kicks and takedowns. This exercise primarily targets the quadriceps, hamstrings, and glutes.

Fighters can improve their squat to bodyweight ratio to around 1.5 times, which can enhance their power and explosiveness during fights. Squats also improve balance, allowing fighters to move with more agility and stability.

An empty squat rack in a gym, awaiting use for strength training.

3. Bench Press

This staple exercise targets the chest, shoulders, and triceps, sharpening upper body strength. For MMA fighters, the power from the bench press translates directly to punching force and defensive strength against opponents.

Incorporating bench press training can boost upper body strength by 10-20% over several weeks, significantly improving a fighter's striking capabilities.

4. Pull-Ups (Bodyweight and Weighted)

Pull-ups are excellent for building upper body strength, particularly in the back and biceps. This exercise also enhances grip strength, which is crucial during grappling exchanges.

Combatants who regularly perform pull-ups can notice a 25% increase in their pulling power, essential for clinch situations. Moreover, pull-ups strengthen the core, which aids in balance and control.

5. Kettlebell Swings

Focusing on the posterior chain, kettlebell swings engage the glutes, hamstrings, and lower back while providing cardiovascular benefits. This exercise builds both strength and endurance, two necessary traits for MMA fighters.

Kettlebell swings can improve overall explosive strength by around 15%, making them a functional and effective training tool that mimics the dynamic movements required in fights.

6. Barbell Rows

Barbell rows enhance upper back, bicep, and core strength, promoting vital pulling power for grappling. By integrating barbell rows into a training regime, fighters can improve their ability to maintain control during grappling exchanges.

Regular practice can lead to noticeable improvements in posture and balance, vital attributes for an effective fighter's stance.

7. Medicine Ball Slams

Medicine ball slams are a vigorous exercise that builds explosive power across the entire body, focusing on the core, shoulders, and legs.

This drill can significantly boost a fighter's explosive movements, essential for quick actions in the ring. Incorporating medicine ball slams into training can enhance speed and power, making a fighter more unpredictable during a match.

8. Lunges

Lunges target the legs while developing balance and coordination. They enhance lower body strength, critical for effective footwork and movement.

Adding lunges to training routines can improve unilateral strength, allowing fighters to perform more effectively on both sides, which is vital in a sport where ambidexterity can be a game-changer.

9. Planks

Core strength is fundamental in MMA, providing the stability and balance necessary for fluid movements. Planking strengthens the entire core musculature, aiding endurance and power during fights.

Regularly incorporating various plank variations can lead to significant core stability improvements, crucial during grappling or when defending against strikes.

A medicine ball resting on a gym floor in a training area.

10. Clean and Jerk

Although usually seen as more of an Olympic Exercise, the clean and jerk is a powerful, full-body exercise that develops explosive strength. Engaging the legs, core, and upper body, it's ideal for fighters wanting to enhance overall power.

Mastering the clean and jerk can improve a fi?:@P)hter's ability to generate force, crucial during both striking and grappling situations.

Maximizing Performance Through Strength Training

Integrating these top ten strength exercises into an MMA training program will elevate a fighter's performance. Strengthening the body enhances endurance and explosiveness, key components for anyone in the ring.

Pair strength workouts with skill development and recovery for the best outcomes. Working with a qualified trainer can help ensure correct technique and maximize results. With commitment and the right training approach, any athlete can boost their performance and gain a competitive advantage in Mixed Martial Arts.